Bench Press

Advanced
Upper Back, Rear Deltoids Dumbbells
Strength

Benefits

Improves posture and back strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 22 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
73
Average BPM
132
66% of max
Max BPM
199

Heart Rate Reserve: 47% - Light intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

3,038
Calories
257.6g
Carbs
102.5g
Protein
68.7g
Fats

Micronutrients

Sugar: 31.3g
Sodium: 52.3mg
Cholesterol: 268.5mg
Serving: 296.0g

Meal Preparation

Method: Steamed
Prep: 11 min
Cook: 35 min

Calorie Balance Analysis

Calorie Intake
3,038
from food
Calories Burned
1,456
during workout
Net Balance: +1,582 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~959 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
54 years
Gender
Female
Weight
125.3 kg
Height
1.94 m
BMI
33.3
Obese
Body Fat
33.9%
Lean Mass
82.8 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.9 liters of water daily.

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